"IDopamine ilele entliziyweni yawo wonke umlutha" - Andrew Huberman
isikhanyeli
Ndifuna ukwabelana ngale nto nabani na ojonga indlela eyahlukileyo, njengoko ndingakhange ndifumane nabani na ochaza ngokuzila kwakhe i-dopamine kule forum. Ndinetyala elinzima, ndineminyaka engama-40 ngoku, mhlawumbi ndineminyaka engama-25 yokongezwa kwaye bendinayo le nto ubomi bam bonke. Ixesha elide likhoboka. Ndiphinde ndasetwa kwakhona ngexesha lam lokuphinda ndiphinde ndibe nale ndlela ukuza kuthi ga ngoku - kum - isebenza kakuhle ukusukela ekuqaleni! Ndifuna ukwabelana nabanye ngoko kwandincedayo.
Izinto ezibalulekileyo ziza kuqala
Lo msonto kufuneka uqale ngeenzuzo. Ngalo lonke ixesha ndandifunda amabali empumelelo yabanye, ndandifumanisa ukuba yeyona nxalenye ikhuthazayo ukufunda ngeengenelo. Ndanele ndakwazi ukufumanisa malunga nezinto ezibambekayo kunye neziphumo ezibi,…kodwa ukudakumba akunakunceda ukuphuma emngxunyeni. Izibonelelo ezibambekayo ziyahluka ukusuka kwimeko ukuya kwelinye, ndiza kuthetha kuphela ezo zibonelelo endinokuthi ndiqinisekise ukuba ziyinyani kwaye hayi, akukho mandla angawongawo. Ndiza kuluhlaziya uluhlu, njengoko bendifuna ukuchaza kuphela ezo bendiqinisekile ngazo kwaye ziyasebenza kwimeko yam ngoku. Mhlawumbi kuya kubakho ngaphezulu, njengoko uhambo luhamba ixesha elide.
Amandla/Amandla
Ngokuqinisekileyo ndingatsho ukuba ukuqina kwam kunye nokunyamezela kwam kuye kwanda kakhulu. Kutshanje ndiye ndasebenza iiyure ezininzi nangakumbi kunangaphambili ebomini bam bonke. Ingamava azolileyo njengoko bekumangalisa ukuzibona ukuba ndingaphakamisa kangakanani, ndixhathise kwaye ndisebenze. Oku kukwaguqulela ekuchaseni kunye nokunyamezela iintlungu, ezinokuvela kukuzila kwe-dopamine, endaweni yoko ukubuyisela kwisimo sangaphambili ngeseso nganye.
Iinjongo zoBomi
Ukususa i-dopamine yexesha elifutshane ngokukhawuleza kuvula umbono kumbono obanzi wobomi. Umbono ebomini bakho, "isicwangciso", sicaca ngakumbi. Ivili le-hamster linomjikelo omfutshane wokuba ubomi budlula ecaleni kwakho, ngaphandle kokuba yinxalenye yalo kwaye ungaphakamisi umbono ukuba ujonge indlela ekude. Ezinye izigqibo endizithathileyo ngexesha elifutshane ngelixa ndisenza i-dopamine fasting, ... ngendilinde iminyaka ngaphambi kokuba ndiziqaphele, okanye mhlawumbi andizange. Isilogeni sale forum "bamba ubomi bakho" siyavakala ngoku.
Ezentlalo / ixhala
Into endinokuyingqina kwimizuzu eyi-3-4 kwaye ingqinwe iyinyani kum. Amaxesha xa ndidibana neqela labantu endidla ngokuziva ndingakhululekanga, ngenxa yokungxola nokuthetha krwada okanye iziganeko ezidlulileyo. Uziva uzolile ngakumbi, ulungelelene kwaye ungalindela ukufumana olu loyiko luncinci ubuqhele ukuba nalo,….kodwa ayizukuza. Kwakhona xa uthetha, uziva ukhuselekile ngakumbi, uchazwe kwaye le mvakalelo entsha yokuzithemba iyaqondwa nakwabanye. Ezi ndibano ndiyakuphepha kwaye ndinexesha lokugqibela ngaphambi kokuzila kwam ukutya, ... yiyo loo nto umahluko uthe cwaka ucacile njengoko ndinokuthelekisa ngokucacileyo ngaphambili nasemva.
Ukonwabela izinto ezincinci
Umzamo kunye nokuncipha kwe-dopamine engenantsingiselo, kuthintela ukubanakho ukonwabela amanye amava amaninzi nabalulekileyo ebomini. Ukucinga oku ngokucokisekileyo kufuneka sivume ukuba ukukhotyokiswa buba isixa esikhulu sokonwaba ngenye indlela kwaye singaphindi sibuye. Ukwabelana ngesondo kubandakanywa, andikhumbuli ukuba ndonwabela ngakumbi kunanini na ngaphambili. Izinto ezinkulu ebomini zinokubonakala zibalulekile, kodwa oku kusebenza kwizinto ezincinci zemihla ngemihla nazo. Zininzi kakhulu izinto ezincinci endinokuzixabisa ngoku, ndizonwabele kwaye ndizazi.
ulusu
Ulusu lwam luhambe ngcono. Ngenkqubo efanayo, ishampu efanayo, ikreme efanayo,… ndinolusu olucacileyo, ithoni engcono kwaye andirhawuzelelwa.
ukulala
Ngelixa oku kunokudityaniswa kwinzuzo "Stamina / Amandla". Ndandifuna ukukuchaza oku njengenzuzo eyahlukileyo, kuba ukulala okunempilo kubaluleke kakhulu ngexesha lokubuyisela kwaye uziva ulungile. Andinangxaki yokulala kwaye ndiziva ukuba umgangatho wam wokulala uphucukile.
yongezwe ngo-31-5-2023
Ukuzola kunye nokungcangcazela kancinci
Olunye uqwalaselo endinokuthi ndithelekise ngokufanelekileyo phakathi kwangaphambi nasemva. Kangangeminyaka ndandiliqinisa ngamandla inqindi lam ndilihambise ndiphinde ndilibuyise ukuze ndilinganise ukungcangcazela kwam. Xa udinwe ngakumbi okanye uxhalabile, ukungcangcazela kwesihlunu kuya kuba nzima ngakumbi. Kukhe kwakho ixesha bendinexhala ukuba le inokuba yimeko ye-neural. Ngokubanzi, ingqondo yam iya kuhlala isebenza kakhulu, umyinge osezantsi jikelele wokuphamba kwaye kunzima ukuziva ukuzola kwangaphakathi. Oku kuphuculwe kakhulu. Ndiziva ndizolile ngoku kwaye xa ndiqinisa inqindi ngamandla, ngoku ndiyakwazi ukulihambisa kakuhle kwaye ndibuye ndibuye ngaphandle kokungcangcazela.
Ndazi njani malunga nokuzila i-dopamine
Ayisiyonto iphoxayo ukuba enye yezona zinto zikhobokisayo kwi-dopamine ndivumele ndiye kwimbewu eya kuba lugwayimbo lwam oluphumeleleyo ekulahlekeni kwe-PMO ekhobokisayo-nakanye. Ukubukela iireel zeYouTube ndiye ndamazi uAndrew Huberman. Ngoko nangoko ndabanjwa, njengoko iinkcazo zakhe zazixhaswa ngemali, ziphindaphindeka kwaye ekugqibeleni zichaza zonke ezi ndlela kunye neenyani ezingaqondakaliyo eziza kunye nolu longezelelo. Ndandincamile, ndithe cwaka, ndingasihoyi eso sifo, njengoko sasiyinxalenye yam nobomi bam. Asikuko ukuba andizange ndizame ukuyeka i-PMO, ngeendlela ezininzi ezahlukeneyo, amaxesha amaninzi, kumashumi eminyaka! Yayiyimpembelelo leyo, kwafuneka ndifunde ngakumbi, kwaye ndiqonde okokuqala ebomini bam ukuba kutheni kwaye njani, kwaye oko kwenza impembelelo enkulu. Kwakhona ngenxa yokuba le yindlela yesayensi, esekelwe kwizifundo zamatyala kunye nedatha, yenza le ndlela isayensi kwaye ibonakaliswe. Kungekudala ngendiyifundile incwadi yam yokuqala malunga nokuzila ukutya kweDopamine, emva koko, ... kwaye kulapho olu hambo lwaqala khona.
Kwisayensi ebhalwe kakuhle, ndiyathemba. Ukuba kukho uphononongo oluyimfama kabini lwamawaka abathathi-nxaxheba obo bungqina bokuba ngenye indlela inokuba yingcinga nje enye, ukuba kumgangatho owahlukileyo wenyaniso. Ukwazi utshaba lwakho, kukunika inzuzo ebalulekileyo kwidabi lakho. Okubalulekileyo kukuba: ukufunda okuninzi malunga nobuchule, iindlela kunye nebhayoloji ebambe iintambo zobuchopho bakho, itshintsha yonke into.
Ukuzila ukutya kweDopamine kutshintshe iinkalo ezininzi zobomi bam ezingangqamananga nokulutha kwam. Zininzi izinto ezincinci ebomini endinokuthi ndizazi ngakumbi, ndinokonwabela nomsebenzi endingazange ndiwuthande ngaphambili, ndithathe iintlungu ngokwahlukileyo kwaye ndihlale ndigxile kakhulu. Kwi-side plate ufumana ixesha elingakumbi kunye nenkuthazo. Kwaye phezulu ungaziqeqesha. Mhlawumbi nawe unoluvo lokuba ubomi obuqhelekileyo abunamdla ngokwaneleyo. Loo PMO yenza ukuba uzive ubomi bakho buphela.
U-Anna Lempke ngugqirha wengqondo waseMelika oyiNtloko ye-Stanford Addiction Medicine Dual Diagnosis Clinic kwiYunivesithi yaseStanford. Uwafumene amatyala akhe. Ndinesiphiwo senye incwadi evela komnye umntu malunga nokuzila i-dopamine eyayiphosakele ngokupheleleyo inqaku kwaye ilahlekisa okanye ivelisa imveliso. Esona sikhokelo sokuzila ukutya kwe-dopamine kunye nokulutha kwe-dopamine endiyifumene kwaye ndiyincoma yincwadi ethi "Dopamine Nation". Mamela umntu oqeqeshelwe ukuba likhoboka labantu abadala oqinisekisiweyo kwaye uncede abona bakhobokileyo kakhulu.
Umntwana woncedo lokuqala: Usuku olubi? Ukuziva ubuthathaka? Ukunqongophala kwenkuthazo? Zama le ngcamango!
Ubomi bunesiphelo, ukwenza ixesha lethu lixabiseke. Zibone ngeso lengqondo ngosuku lokugqibela lobomi bakho, uhleli, umdala kwaye unesandla esincinci sokuphefumla kwakho. -yenza, yiya apho! -Ngaba ungathanda ukujonga emva kubomi apho uqhubekile nokuba likhoboka lakho, okanye…. apho ubuphile ubomi bakho ngokupheleleyo, ngokungakhululekiyo, ukonwabela amaxesha awodwa kwaye uthathe onke amathuba onokuwathatha. Lukhetho lwakho. Ixesha liyabaleka.
Isitshixo 1 - Thatha isigqibo
Iminyaka engama-25 yokulutha ayizukuhamba kunye nesikhangeli seplagin sivalela iiwebhusayithi ezicacileyo, ngokujoyina le forum, okanye ukubukela iividiyo ezikhuthazayo kukwenza okanye ukufunda le post inye. Umkhwa onetyhefu oye wemba imingxuma enzulu ebuchotsheni bakho iminyaka, udinga ngakumbi "amagama alungileyo" ukuze uguqulwe. Yiyo loo nto inani lam elilinganiswe kakhulu le-1 isitshixo - thatha isigqibo. Andinakugxininisa oku ngokwaneleyo, kuba yonke enye into ayiyi kuba sengqiqweni okanye isebenze, ukuba nje awusithathanga nzulu esi sigqibo emathanjeni akho. Masenze umahluko. Ayingo “ngomso ndiyayeka ukutya iilekese ezingaka”, into yokukhulula izazela zethu okwangoku. Ayizukusebenza loo nto, amaxesha amaninzi njengoko uyiphinda. Kwaye unokuphinda yonke imihla, kodwa ungayiqondi intsingiselo.
Kufuneka uthethe wedwa ngelizwi lakho langaphakathi elinamandla. Yifunde ngengqondo yakho epheleleyo kwaye ngokuthe chu njengoko kufuneka ukuze uyiqonde ngokwenene. NDIFUNA UKUYEKA NGOKU! ISIGQIBO SITHATHWE! Yenza ude uzive ukuba utshintsho lutshintshile kwaye umzila kaloliwe uya kutshintsha. Konke okuza nesigqibo kuya kuza lula kwaye kuhlale ixesha elide.
Isitshixo sesi-2 - Intlungu kunye noLonwabo, qonda ukuba zihlala njani.
Enye yezona zinto zinomdla kwincwadi ka-Anna Lembke ethi * SPOILER ALERT* kukuba ulonwabo kunye neentlungu ziyadityaniswa, nto leyo ethetha ukuba amalungu engqondo afanayo enza ulonwabo aphinde aqhube intlungu. Okuthetha ukuba xa siziva sivuya, ibhalansi yethu icebisa ngendlela enye. Xa sisiva iintlungu ibhekisa kwelinye icala. Ingqondo yethu ilandela umgaqo omnye obalulekileyo, ukuhlala ulungelelene, ngoko ke ayifuni ukuhlala ixesha elide kulonwabo okanye kwiintlungu kwaye iya kusebenza nzima ukubuyela kwi-homeostasis. Kutheni uziva kakubi emva kwe-PMO? Ngoku uyaqonda! Iqhekeza lesonka linokujika libe kokona kutya kumnandi xa ungoyena ulambe kakhulu. Ngoku uyaqonda! Ndifumana oku kufunda kumnandi.
Ndiza kongeza ngakumbi kule nto kwaye ndiyathemba ukuba ndinokufumana ixesha lokongeza ngakumbi kwimeko yokusilela kwe-dopamine.
yongezwe: 15/5/2023
Ijongeka njani imihla ngemihla
Phambi kokungena kumzekelo wobomi bokwenyani, kufanelekile ukukhankanya ukuba ayikokuva iintlungu okanye ukungonwabi. Kuyachasa kakhulu, uye wonwabe ngakumbi ngokuncinci. Nje ukuba uqalise ukuyenza, awuyi kuba nangxaki ngokuza namanyathelo athile ngokwakho. Lo mbono ulula ngokufanelekileyo, kuya kufuneka ufumane i-dopamine kuphela ivuzwe ngento exabisa umgudu, susa nakuphi na ukuvezwa kwe-dopamine okungathethelelekiyo, okungeyomfuneko kunye nokupakishwayo.
Ukuba neeshawa “eziphakathi”. Kwakhona kufuneka kube kukuvezwa okubandayo, ndinyanisekile, ... ayisiyonto yam. Ndibeke ishawari ibanda kangangoko ndinako kwaye ndiqinisekisa ukuba andonwabi kakhulu. Kungcono ukuba ube neshawara ende yesiqhelo, eshushu,…Ukomelezwa kwakho kusekho kwaye kukunceda nakwimiba enxulumene nokungakhoboki emsebenzini nasebomini.
Nciphisa ukusetyenziswa kwe-Iphone kwi-1hour okanye ngaphantsi.Oku kunzima ekuqaleni kwaye awudingi naluphi na usetyenziso olukhethekileyo njengoko i-iphone yakho iza sele inengxelo yayo yokusetyenziswa kweveki kunye neempawu zokunciphisa ukusetyenziswa kwee-apps ezithile. Misa oku okwesibini kwaye uthathe ifowuni yakho ngoku, lingakanani ixesha elifundwa yingxelo? Ndandidla ngokuba nomndilili we-3 ukuya kweyesi-3:30h ngosuku. Makhe sicinge ngoku, iiyure ezi-3 zeeyure zam ze-16h ndijonge kwisikrini esincinci. Ukusukela kwiiveki ezi-3 ndingaphantsi kwe-1h kumndilili wam wemihla ngemihla. Kukho izinto ezingafaniyo, xa abantwana bam beyisebenzisa, kodwa enye ke leyo, babambelele ngokusondeleyo kuyo! Khipha i-facebook, i-netflix,..zonke izixhobo ze-dopamine ezingafunekiyo kwifowuni.
Umsebenzi umile. Ndinethuba lokusebenza ndimile. Ngelixa kukhululeke ngakumbi ukusebenza ngelixa uhleli, ikwayindawo yokonqena kakhulu. Ndisebenza ubuncinane iiyure ezingama-2-3 ndimile kwaye ndihlala ndilibala ngokuthoba idesika kwakhona.
Ukunxibelelana.Into elungileyo nokuba yeyiphi kwaye kunokwenzeka ukuba kuphela komsebenzi ofikelela kutyhileko “oluphakathi” lweentlungu. Kodwa ukuba uzolula nzima, ngokuqinisekileyo uyayiva kwaye ngoku iyanyamezeleka ngakumbi xa usazi izibonelelo zamva kuyo. PLUS ufumana izidanga ezimbalwa ekuhambeni! Phezulu!
Kuphephe ukupakishwa kwe-dopamine. Kwimisetyenzana emininzi, isiqhelo esisetyenzisiweyo kukuba “ngcono ngomculo”. Ukuya kwindawo yokuzivocavoca, ukubaleka, ukuqhuba imoto, ... kwaye ungabona nabani na naphi na ngee-iPod kunye neeseti zentloko. Kodwa oko yongeza nje enye i-dopamine ephumayo umaleko ngaphezulu komnye. Iimuvi ngaphandle kweepopcorn, ezemidlalo ngaphandle kwee-IPods, ... kwaye uya kuzenza ezi zinto ukhumbule ngakumbi kunye neminye imisebenzi obuphulukene nolonwabo uyenza, uya kuyonwabela kwakhona! Iyasebenza!
Yongezwe nge-17/5/2023
Ibhalansi yakho
Umdlalo omncinci wengqondo. Le yindlela ethe cwaka ebambekayo ekuncedeni ukhulise amandla akho okuzimisela kwaye ufumane imvakalelo entle malunga nebhalansi yakho yangoku. Intsasa ibeka ikhosi yonke imini. Ukuba uqala kakuhle okanye kakubi kwenza umahluko omkhulu. Unokuzivavanya oku ngokwakho ngokulula kwaye akukho ndlela yakujikeleza. Ngomhla oqala ngawo ngamanqanaba aphezulu e-dopamine, umnqweno wakho uya kukhula ngokukhawuleza emini, ukuzisa izibongozo, ube nexesha elibi kunye nomngcipheko wokuphinda ubuyele. Uqala ngeeFlakes zetshokolethi kunye nejusi yeorenji, ibhalansi yakho sele ifakwe kwicala elibi. Uyonqena kwaye ujonge iireels phambi kokuba usuku lwakho lomsebenzi luqale, ... luya lusiba mbi ngakumbi. Idonathi phambi kwemini enkulu,...ikhangeleka imbi. Nokuba ngeyona njongo ilungileyo yokuyijika, ingqondo yakho ikhutshiwe kwaye ibambelele nzulu kwinkqubo yokulutha kwe-dopamine. Ngokwesiqhelo kukho ukulibaziseka kwaye usenokungabinawo umnqweno okhawulezileyo, kodwa uya kuziva ukuba kuza ngexesha lasemini, akukho ndlela yakubaleka inkqubo yebhayoloji. Ukuba unejenali yedayari, unokufunda kwakhona kwaye ujonge ezo ntsuku ubusokola kwaye uqinisekise koku. Kwelinye icala, ukuba unamathela kwindlela esempilweni yasekuseni, utsiba iincopho ze-dopamine kwaye mhlawumbi uye waxhathisa isilingo esitsha-Sisiqalo esinamandla kwimini, ngamandla okuqina okuqinileyo kunye nenqanaba eliphantsi le-tonic dopamine. . Ukutsiba kuqale kusuku. Uziva ukhuselekile ngakumbi, uzilungiselele kwaye unosuku olulula. Ukuba uqala oku kulungileyo, kunzima kakhulu ukuba nosuku olunzima ngokwenene.
Kuphantse kube njengoko unokuva ingqondo yakho ibuyelela. I-48h yokuqala ye-turkey ebandayo yayinzima kakhulu, iphula imikhwa, iminqweno eqhubekayo, ndade ndaziva ngathi ndiyagula. Kodwa kwelinye icala, yonke inkuthazo oyoyisayo, ufumana amandla kwaye ukhule. Sonke isilingo osiphephayo, ufumana imali kwakhona. Wonke umthambo owenzayo, qikelela ukuba wenze ntoni – ukhupha imali kwakhona. Ngexesha elizayo umnqweno ufika, ungafikelela ezi ndleko ngcono.
Ixesha lokuguqula ukufunda kube zizenzo. Yenza isicwangciso sakho sohlahlo lwabiwo-mali kwaye uya kufumana iziqhamo ezininzi ezijingayo eziphantsi kwimali. Akukho facebook ngeveki, akukho youtube reels, akukho instagram, ... Imfihlo ibeka ekutshintsheni imbono. Ukuba ujongene nesilingo okanye isibongozo, ayingomgibe ongalunganga okulindeleyo, okwenza usuku lwakho lube lusizi. Sisipho kunye nethuba lokufumana ibhajethi yakho.
Yongezwe nge-25/5/2023
Defcon / Counter amanyathelo
Kwangomhla we-70 nangaphezulu kusekho izibongozo kwaye kukho imilinganiselo emininzi echaseneyo esebenza kubantu abahlukeneyo ngamaxesha ahlukeneyo. Yinto yobuqu, ezi zezo ndinamathela kuzo kwaye ngakumbi inombolo 1 isebenza kakuhle kakhulu, inokufuna ukuziqhelanisa. Nje ukuba umkhwa uzama ukukhaba okanye kuvele izibongozo, nantsi into endiyenzayo:
I-Defcon 1. Guqula iingcinga ngokukhawuleza, ungabavumeli ukuba batshone okanye banamathele. Emva koko ngokukhawuleza utshintshe iingcamango kunokuba ngcono. Cengceleza ingoma oyithandayo, thatha iingcinga zakho uziyise kwenye indawo, cinga ngomsebenzi,…wenze nge-1ms yakho yokuqala, sukulinda. Unamalungu amaninzi enza okufanayo kwaye asebenze kakhulu kubo. Ukuba ulawula oku kakhulu, akufuneki nokuba uye kwi #2 okanye #3.
I-Defcon 2. Le yinto ecacileyo kakhulu, susa izilingo apho kunokwenzeka. Hambisa iLaptop yakho kwigumbi lokutyela, faka ii-addons, vala iiwebhusayithi kwinqanaba le-router, kuphephe ukubukela ezo ndaba kunye naloo mbonisi onomtsalane, kuphephe ukubukela iintengiso kwiTV,..ubunqunu busetyenziswa kakhulu kwiimidiya ezininzi. Ukuvezwa okuncinci, ii-triggers ezincinci. Ayithathi umxholo ocacileyo, inokuba ngokugqibeleleyo isixa sezilingo ezininzi ezincinci. Yonke into ibalulekile, yilumkele loo nto.
I-Defcon 3. Yenza kube nzima kangangoko kunokwenzeka. Phuma uye kudederhu lweevenkile, ishawa ebandayo, ujongane notatazala wakho, ... iya kuba yindawo yokumisa enzima kwaye ibe sisiphazamiso esihle!
ngu: Back2BestOfMe
umthombo: I-Dopamine Fasting, indlela yesayensi
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